CrossFit WOD:
Strength:
Overhead Squat - 14min build up to an RM4
Metcon:
For time:
10 Rounds for time:
12 Jumping Lunges
6 Hang Power Snatch (#40/30)
1 Legless Rope Climb
Endurance:
For time:
50-40-30-20-10
Cal Bike
Toes-to-bar
Wallballs (#10/6)
Pushups
CrossFit WOD: Strength: 16min build up load for: Hang Squat Clean + High Hang Squat Clean (1+1) *Metcon: 10 Rounds for time: 30 Double Unders 8 Hang Power Cleans (#43/30) 8 V-Ups
CrossFit WOD: Strength: Bulgarian Split Squat 10-10-10-10-10 (5/5) Metcon: 5 Rounds for time: 8 DB Clean and Jerks (#22.5/15,x2) Run 200m 4 Ring Muscle-ups Run 200m
CrossFit WOD: Strength: Weighted Dips (bars/boxes) 5-4-3-2-1 Metcon: For time: 27-21-15-9-3 Toes-to-bar Cal Row 5-4-3-2-1 Sandbag over shoulder (#75/45) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: High Hang squat Snatch Hang Squat Snatch 7 x 1+1 60-75% 7 x
CrossFit WOD: Strength: 12min build up load for: Muscle Clean + Strict Press (1+3) Metcon: 5 Rounds for time: Run 400m 12 KB Swings (#24/16) 12 Knees-to-elbows Endurance: AMRAP in 35min of: Row 200-400-600… +200m 25 Wallballs (#10/6) 25 Bod Jumps